WOD

for time

run around the block (approx 1000 meters)
then
10,9,8,7...1
jumping squats
"V" ups
hand release pushups
then
600m run

so after the run you'll do 10 jump squats, 10 "V" ups, 10 HR pushups, then 9 of each and then 8 of each and so on to 1 of each. After that is complete you will finish the whole thing with a 600m run

WOD

For time
12, 9, 6, 3, 3, 6, 9, 12 of

KB squat thrusters
burpees

WOD

4 rounds for time of:
400m run
25 KB swings
15 straight leg situps

WOD

500m row
then
40 KB swings
10 burpees
30 air squats
5 burpees
30 Mountain climbers (2ct)
5 burpees
40 stationary lunges (L+R=1)
10 burpees
then
500m row

WOD

First do 50 pushups
then
10 KB push press (m40:f30)
2 V ups
9 push press
4 V ups
8 push press
6 V ups
7 push press
8 V ups
6 push press
10 V ups
5 push press
12 V ups
4 push press
14 V ups
3 push press
16 V ups
2 push press
18 V ups
1 push press
20 V ups
finish with 50 bent knee Army style situps.

Thanks to Camp Robinson Crossfit for this one.

WOD

4 rounds for time of
10 slam balls
15 box jumps
20 KB swings

WOD

Most of you have done this one before so lets see some progress.

3 rounds for time of:

400m run
40 walking lunges
30 frogleg situps
20 pushups
10 burpees

WOD

WOD

starting at 10 reps and working down to 1 rep with a 200m run between each of

KB thrusters
"V" ups
walking lunges

You will do 10 thrusters, 10 "V" ups, 10 walking lunges (each step is one), run 200m
then 9 thursters, 9 "V" ups, 9 walking lunges, run 200m etc

WOD

3 rounds for time of:

400m run
30 double unders (60 single unders)
21 KB swings
12 knees to elbow (18 hang leg raise or 24 "V" ups)

WOD

12 minute AMRAP
2 KB dealift (m:50x2/f:30x2)
2 pushups
4 KB deadlift
4 pushups
6 KB deadlift
6 pushups
continue this pattern of increasing each exercise by 2 reps for 12 minutes.

We will refresh ourselves on our deadlift form before we start.

WOD

Today's WOD is brought to you by the letter "P" and the number 13... This WOD is the brain child of our very own Pete Palmer. If 13 is your lucky number then today is your lucky day. It's 13 exercises at 13 reps each (try to finish within 13 minutes):

13 for 13 on the 13th

Run 500m
then
13 straight leg situps
13 hand release pushups
13 "V" ups
13 2ct mountain climbers
13 burpees
13 weighted walking lunges (m:50/f:35 each hand)
13 KB swings (m:50/f:35)
13 box jumps (m:30/f:24)
13 dips
13 sumo deadlift high pulls (m:80/f:50)
13 pullups (if you do ring rows it's 26)
13 dumbbell snatch (L&R = 1 rep)
13 jumping squats
then
run 500m

WOD

WOD
Run 800m
15 dips
15 KB swings
Run 400m
20 dips
20 KB swings
Run 200m
25 dips
25 KB swings

heavier KB than usual today

WOD

10 KB squats (front rack position) (KBS)
10 push press (PP)
20 frogleg situps
9 KBS
9 PP
20 straight leg situps
8 KBS
8 PP
20 up/downs
7 KBS
7PP
20 oblique twists
6 KBS
6 PP
20 leg raises
5 KBS
5 PP
20 floor wipers
4 KBS
4 PP
20 supine bicycle
3 KBS
3 PP
20 bent leg situps (military style)
2 KBS
2 PP
20 flutter kicks
1 KBS
1 PP
20 crunches

WOD

Today we are going to be doing two minute stations. It might be a little tight in the gym but we will make it happen. The stations are as follows:

station 1 pushups and pull ups
station 2 wallballs and kb swings
station 3 "V" ups and burpess
station 4 weighted lunges and box jumps
station 5 mountain clibers and flutter kicks

you do each station for two minutes switching between exercises after a minute. So at station 1 you do pull ups for one minute then pushups for one minute, switch to station 2 and do wallballs for one minute and then kb swings for one minute...etc, etc. We will do these a total of three rotations with a one minute rest between each rotation.